Exercise of the Week:  Reverse Fly

Exercise of the Week: Reverse Fly

Coach Kristie demonstrates the Exercise of the Week:  Reverse Fly.  This exercise targets the upper back and shoulders. Stand in athletic ready position, feet shoulder width apart, knees slightly bent.  Hinge forward at the waist, engage core and be sure to keep your back straight.  Arms in front, elbows slightly bent in the start position.  Raise arms to parallel to the ground, return to start position.  That is one repetition.  Start with 3 sets of 10-15 reps.  You can also use resistance bands or tubes to do this exercise....
Tips on Running in the Heat by Coach Kristie

Tips on Running in the Heat by Coach Kristie

Summer is in full force, days are longer, and temperatures can get up to 115-117 degrees in my home town. Training in the heat is inevitable and in some cases practically unavoidable (I live in Las Vegas where heat is “normal”). If you are faced with training in the heat there are a few things to consider keeping yourself cool and safe while training. Allow time to acclimate to the heat. There are many variables (what type of climate do you live in, fitness level, etc) it can take a number of weeks to acclimate. The sun is at it highest point between the hours of 10am and 4pm. It is best to avoid these times. Early morning is the coolest as evening will have more ambient heat. Always wear sunscreen and reapply (I use Raw Elements USA, all natural and reef safe, can be applied over sweat). Wear white or light UV protective clothing (the Coolibar cooling fitness shirt is a perfect example) to reflect the sun’s rays. Dark colors absorb the heat. Wear a hat or visor, and UV protective sunglasses. Slow Down. Train based on effort, how the workout feels, not with time/pace in mind.  As heat rises, your pace will too. Heart rate and dehydration affect the body during heat.  Your heart will be working to keep your core temperature down with less blood flow to the extremities.  Help keep the body cool by pouring cold water over the pulse points in the wrist and back of the neck. Also pouring over the top of the head. A majority of the body’s heat is released through...
Exercise of the Week:  Ankle Eversion

Exercise of the Week: Ankle Eversion

Coach Rebecca demonstrates the exercise of the week. Ankle eversion. Loop an exercise band around the ball of your foot and anchor to a stable surface. Rotate the foot to the outside as shown. This is one rep. Start with 10 reps, 1-2 sets. This is a great exercise to do throughout the day with no resistance band, barefoot or with...
Exercise of the Week:  Sit Stands

Exercise of the Week: Sit Stands

Coach Kristie demonstrates the exercise of the week, Sit Stands.  Start in the standing position, feet together.  Activate core and glutes, lower yourself as if you are going to actually sit in a low chair.  Hold 1-3 seconds, return to standing position.  Start with 3 sets of 10-12 reps. This exercise strengthens the legs and core helping with better balance and posture. To increase difficulty you can squeeze a ball between the knees and/or incorporate resistance bands that you place under your feet, hold other end with your hands and pull up as you go into the “sit” position.  ...
Announcing KR Endurance Team Captain:  Moe Elkadri

Announcing KR Endurance Team Captain: Moe Elkadri

Moe Elkadri has always been a supportive and active KR Endurance team member.  He evolved into the role of Team Captain quite naturally.  Spontaneously, teammates voted unanimously to make it official. Mohamed “Moe” Elkadri first joined KR Endurance in 2014.  Like many kids, he played in Little League, but wasn’t very athletic.  It wasn’t until many years later, in 2009, that he began running and training for his first marathon, the Cincinnati Flying Pig.  He joined KR Endurance for its expert coaching to help him improve his endurance and increase his speed, and in 2015, he began, for the first time, training for triathlons. Moe races to improve his health and have fun, but most special to him is the camaraderie he has with the people he meets and trains with.  The coaches, teammates, and sponsors at KR Endurance provide so much support. In 2014, Moe started training for triathlons and it was just a little over a year later that he had his proudest athletic moment: crossing the finish line at Ironman 70.3 Austin in November 2015.   Since then, he’s competed in several triathlons; his favorite race to train for is the half-iron distance.  Moe’s is currently training for Ironman 70.3 Tempe, AZ but hopes to complete a full-distance Ironman in the future. The inspirational quote that keeps Moe going is by Dave Scott, “If you set a goal for yourself and are able to achieve it, you have won YOUR race.  Your goal can be to come in first, to improve your performance, or just finish the race; it’s up to you.”          ...